Category: Recipes

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Spinach and Avocado Green Smoothie

In the summer, I always make my son and I a green smoothie for when he gets home from school.  It’s a great way to ensure he gets some good green veggies and he loves them!

This smoothie contains about 350 calories and can be a great lunch alternative if you add some Hemp protein powder to it, which will bump up the calorie count by just over 100 calories (I get Hemp Vanilla Protein powder at Trader Jo’s), but ensure you are getting a good nutritious lunch.  It’s so easy to make if you have the ingredients on hand.  Make sure you have a good blender that will crush ice – I use a Vitamix but there are others out there that will work just as well.

• 1/4 medium avocado
• 1 banana
• 2 cups raw baby organic spinach
• 1/2 cup whole milk organic vanilla yogurt (I use Trader Jo’s)
• 1/2 cup soy milk (again I use Trader Jo’s unsweetened)
• 2/3 cup ice

Simply put all the ingredients into a blender and blend until smooth.  Enjoy!

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Coconut Heaven Smoothie

So this smoothie is ideal for those who love love love coconut!  Coconut is a superfood, and so this smoothie is incredibly nutritious and delicious!  One 14oz smoothie has about 350 calories and is ideal for a mid-morning or mid-afternoon nutrition boost, or to replenish your body after a workout. As a side note:  Coconut water contains natural electrolites so get rid of those sugary sports drinks, and replace them with a refreshing glass of low calorie coconut water.

• 1 banana
• 1 tablespoon of coconut cream
• 1 teaspoon of coconut oil
• 1/4 cup coconut milk
• 1/4 cup of coconut water
• 1 tablespoon of unsweetened coconut flakes
• 2/3 cup ice

Simply add the above ingredients to a blender that is strong enough to blend the ice, and blend until smooth.  To turn this into a ChocoCoconut Heaven smoothie simply add a teaspoon of raw cacao (or you can use regular coco powder)

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Easy Paprika Oven Baked Fries

If you love french fries, but try to avoid them because they are deep fried in who knows what kind of bad oil, then these will be a great substitute!  They taste wonderful, are not deep fried but baked, and are super easy to make.

Use red and/or sweet potatoes

Choose the number of potatoes based on how many you are serving

Cut potatoes into cubes or french fry shapes

Coat potatoes in a high heat oil, avocado or grapeseed  (note:  if you use olive oil, do not bake at 400, bake for longer at 350 degrees)

Sprinkle liberally with sea salt and paprika

Bake for 30-45 minutes depending on the temperature, removing from the oven after 20 minutes to move the fries and turn them over.

Enjoy!

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Stir Fried Vegetable Medley

I use all organic ingredients where possible.  This is a great accompaniment to be served with rice, add some black beans for a complete protein and a wonderful vegetarian meal.  You can really play around with the amounts and also add other vegetables to the mix.  Sometimes I add a can of tomatoes also and make more of a ratatoui type dish.  You can also add a can of black beans to add some protein if you are serving as a vegetarian dish with rice.

• 2 tablespoons avocado, olive, grapeseed or safflower oil.
• 1 medium onion
• 1 cup diced celery
• 1 cup chopped or coarsely grated carrot
• 1 green, red, orange or yellow pepper
• 1/2 cup sliced mushrooms
• 1 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/2 cup frozen sweet corn
• 1/2 cup frozen peas

Heat oil briefly, then add onions, celery and carrots.  Salute for 5 minutes then add pepper and onions.  Add corn and peas and sprinkle with salt.  Cook until tender and serve over rice.

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Chocolate Drizzled Coconut Macaroons

These little macaroons make a lovely treat to have with a cup of tea or coffee.  They are small and satisfying at under 200 calories per macaroon!  Bake a batch, put them in the freezer and eat them slowly when you really need something sweet.  Using all organic ingredients at least means these treats are as healthy as treats can be.  Everything in moderation, eat only one at a time!

• 12 oz organic unsweetened coconut
• 1 14oz can of organic sweetened condensed milk
• 1 cup almond meal
• 2 egg whites beaten to stiff peaks
• 1 teaspoon pure vanilla extract
• 1 teaspoon pure almond extract
• 1/3 cup geridelli dark chocolate chips

Put coconut and almond meal in a bowl.  Add sweetened condensed milk and extracts.  Beat egg whites and fold into coconut mixture.

Scoop onto greased baking sheet into 1″ mounds.  Bake 15-20 minutes at 325 F or until light golden brown.  Once baked immediately lift off baking sheets onto cooling rack.  Melt chocolate chips in microwave or over double boiler, and drizzle over macaroons.

This recipe makes about 26 macaroons, and each one is about 180 calories.

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Home Made Whole Wheat Bread

There is nothing like home made bread!  Packaged store bought breads generally contain a myriad of additives and preservatives.  Making your own bread ensures you know what you are eating.  Because it contains no additives or preservatives, I usually slice it and freeze it to keep it fresh.  Without freezing, and left at room temperature it will last 2-3 days.

This recipe makes 1 large loaf (I use a Pampered chef stone bread pan) and 5-6 medium sized rolls.

• 6 cups organic whole wheat flour
• 1 tablespoon sea salt
• 2 tablespoons dried yeast
• 3 cups hand hot water

If you have a mixer with the bread hook, that works best.  Otherwise you can knead by hand.  Mix dry ingredients then add water.  If using a mixer put it on medium speed and knead 10 minutes.  Make sure dough is moist, you can add a little more water if necessary… Dry dough will not rise well and makes the bread overly dense.

Once kneaded put into greased bread pan and shape 5-6 rolls and put on greased baking sheet.  Cover with greased cling wrap and put in a warm place for 30-45 minutes until doubled in size.  Once risen carefully remove cling wrap and put into pre heated 400 F oven.  The rolls will be done in 11 minutes.  The bread will take about 35 minutes for a large loaf and 25-30 minutes for a smaller loaf.

Remove from pans and transfer to cooling rack.

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Welsh Tea Bread

 

My mother used to make this bread and it is totally moist and delicious.  It is also almost completely, and naturally, fat free!  I have substituted the sugar in this recipe for honey, so it also contains no refined sugar.

• 2 cups mixed dried fruit
• 1/2 cup chopped christalized ginger
• 2 1/4 cups flour (1/2 wheat and half white)
• 3 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 3/4 cups hot brewed tea
• 1/3 cup honey
• 2 teaspoons cinnamon
• 1 teaspoon ground ginger
• 1/4 teaspoon cloves
• 1 egg

Brew tea using boiling water.  Add dried fruit, ginger and honey and mix until honey is disolved.  Soak fruit in tea for several hours or overnight.

Mix dried ingredients together.  Add to fruit, honey and tea and combine, add beaten egg.  Mix until well combined.

Option:  You can sprinkle the top with slivered almonds or walnuts which is a yummy addition but completely optional.

Put into loaf pan and bake at 325 F for one hour or until cake tester comes out clean.  Turn out on a cooling rack to cool.  Slice and enjoy!

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Sprouted Pea Shoots

This is easier to do than you might imagine.

Anything sprouted is exponentially more nutritious.  There are many options for sprouting, and you can use sprouting jars for things like alfalfa and mung beans.  Pea shoots need to grow differently though, and the method below is really fool proof.  I enjoy these pea shoots every morning on my breakfast along with a pile of mung bean sprouts.  Both totally delicious and nutritious!

Dried peas (there are two kinds, both edible and great on salads)

Soak peas overnight

Prepare a container (I used an oblong Tupperware container) with a small clean dish cloth folded in the bottom.  Soak the towel with water, and spread soaked peas over the surface.  Put the lid on lightly and leave a day or two making sure to keep plenty of water in the bottom.  Once the shoots begin to grow, you can leave the lid off and put the container near a window to help the shoots get nice and green once fully grown.  The whole process will take about a week.

Cut off the fully grown pea shoots about 1/2″ from the base and use as a garnish or in salads.  Continue to water and the pease will keep re growing once they are cut.  Eventually there will be no more growth and the lease will be done.

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Vegetable Frittata

I love Frittatas!  They can make a great meal for any time of the day and are very easily customized to fit your diet requirements.  For example, if you are trying to lose weight, you can easily use less egg yolks, more whites, and no extra ingredients like cheese an bacon bits.  If you are not needing to lose weight and are looking for a good nutritious meal with no calorie restrictions then you can add those extras.  You can also substitute or omit any of the vegetables listed according to your preference.  If your schedule does not allow for the chopping and dicing of fresh veg, you can substitute frozen.

The recipe below is for a large family style frittata that will keep you going for a week if it’s just for you, or can be shared between 4-6 as an easy breakfast, lunch or dinner.

To simplify the recipe, simply omit any of the vegetables and just add those you love or have on hand.

• 2 tablespoons of avocado oil or other high heat oil (safflower, grapeseed)*
• 1 medium onion
• 1/2 cup chopped celery
• 1/2 cup diced or grated carrot
• 2 medium red potatoes diced
• 1/2 cup of frozen peas
• 1/2 cup chopped mushrooms
• 1/2 cup diced red, green, yellow or orange pepper or a combination
• 1 diced tomato
• 1 small can sweet corn or 1/2 cup of frozen corn
• 1 cup fresh baby spinach
• 6 eggs (or 2 whole eggs and 6 whites)
• 1 cup milk (can use skim, semi-skim or whole)
• 1 teaspoon of sea salt
• 1/2 teaspoon of fresh ground black pepper
• 2 teaspoons of smoked paprika (optional)
• Optional extras:  1 cup grated sharp cheddar cheese, 1/4 cup of bacon bits

In a large skillet (I use a 13” round cast iron skillet) Saute the onion, celery, carrots, peppers, mushrooms and diced red potato in the heated oil, adding the sea salt and pepper.  You can add a little more oil if necessary.  Cover and stir regularly until potatoes are tender.  Add corn, peas, tomato and heat briefly.

Beat eggs together with milk, and add paprika with an additional  1/2 teaspoon of salt and 1/4 teaspoon of pepper. Note: If adding bacon bits, you may not need the additional salt.  Add egg/milk mixture to vegetables (and cheese and bacon if adding) and cook on low until it looks like the frittata is almost cooked through.   Put the pan under the broiler until it turns golden brown and is slightly raised.  If you don’t have a broiler you can put it in the oven to finish cooking.

Enjoy!

*Note:  If you choose a lower heat oil such as olive oil, just be sure not to sauce your vegetables on a very high heat or the goodness in your oil will be lost.

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Yummy Vegetable and Red Lentil Soup

This recipe can really be made with any number of vegetables of our choice.  Those listed are what I used and they also reflect a good balance of different vegetables maximizing the nutritional content.

• 2 tablespoons of avocado oil (or other high heat oil such as Safflower or Grapeseed)
• 1 small onion diced
• 1/2-1 cup chopped celery
• 1/2-1 cup diced or coarsely grated carrot
• 1/2-1 cup diced sweet potato (optional)
• 1/2 cup diced red, yellow or green pepper or a combination
• 1 teaspoon sea salt
• 1/2 teaspoon fresh ground black pepper
• 1 can sweet corn or 1 cup of frozen cord
• 1 medium can diced tomatoes (I use organic)
• 1/2-1 cup frozen or fresh peas
• 1 cup dried red lentils
• 1 1/2 cups vegetable broth (I use boiled water with a tablespoon of vegetable ‘better than bullion’
• 1 cup frozen spinach (optional)
• 1 can black beans (optional)
• 2-3 tablespoons of chili powder can be added if you like a little heat, or you can dice up a small fresh chili and cook into soup for some real heat.

So as you see the quantities are very flexible, and largely depend on how much you want to make and how big a pan you have available.  I don’t usually measure, I just chuck in a good amount of each.

Salute the celery, onion, carrots, sweet potato and pepper in the heated oil.  Once all but the sweet potatoes are tender (the sweet potatoes will cook tenderize later), add everything except the black beans, peas and spinach.  Bring to a boil and then simmer for about 20 minutes until lentils are tender.  Add frozen spinach and frozen peas and simmer another 10-15 minutes.

Taste soup.  You may need additional sea salt and pepper depending on your preference.  As you see in the picture below, I added a little grated partisan cheese to the top before I ate it 🙂  Enjoy!